I recently listened to a podcast where I learned the role of Vitamin K2 for osteoporosis and the recommended Vitamin K2 dosage for osteoporosis. I also found a good book that I can recommend on Vitamin K2 for osteoporosis treatment by Dr. Dennis Goodman. I will get into each of these items in this blog.
Vitamin K2 for Osteoporosis Treatment
Vitamin K2 is critical for osteoporosis treatment. Here is how it helps strengthen bone:
- Vitamin K2 activates the osteocalcin (a protein produced by osteoclasts) so that it can help calcium bind to your bones.
- Vitamin K2 keeps the calcium (which is essential for maintenance of bone health) out of our blood vessels and targets it at our skeleton.
Earlier studies found that when people take lots of calcium, the calcium coated their arteries and caused potential heart problems. Researchers have since found that Vitamin K2 reduces the calcium level in the bloodstream (thereby reducing the risk of coating the arteries) and redirects it to the skeleton for bone building (by activating the osteocalcin protein).
Sources of Vitamin K2 for Osteoporosis
What are the reliable sources of Vitamin K2 for osteoporosis? Vitamin K2 comes in a lot of wonderful foods that we already recommend for bones: kale and spinach, and green, leafy vegetables such as Chinese cabbages. All these things that are already very great in terms of alkalinity. It also is present in soy and olive oils, some fish, and eggs.
Vitamin K2 Dosage for Osteoporosis
The recommended Vitamin K2 dosage for osteoporosis for postmenopausal women is in the range of 180 micrograms per day. If you are not getting that level in your diet, you might consider supplementing. However, you should be cautious about the type of Vitamin K2 you take. Discuss your needs with your physician and take into account your health status and medical history.
Type of Vitamin K2 for Osteoporosis
The next question is, what type of K do I supplement with to hit the recommended Vitamin K2 dosage for osteoporosis? There are many types of K on the market. The most bioavailable appears to be, or beneficial, is K2.
When it comes to K2, there’s a division as to what type of K2. There’s an MK4 and MK7 and it appears that MK4 has been used as the type of vitamin K in many studies, but that MK7 is just one step better in that it appears to have a longer half-life from MK4. But I think either one would be a very beneficial addition to your bone health.
Vitamin K2 and Soy Allergies
A word of caution about the MK7 in terms of people who have a soy allergy because MK7 is derived from fermented soy, so it’s bacteria that comes from fermented soy.
Vitamin K2 and Anticoagulants
The other word of caution is for individuals who are on anticoagulants. It’s not that Vitamin K is negative for someone who’s an anticoagulant, even though K is very essential for blood clotting.
It’s that it’s important that you’re on a steady state of K.
If you’re started on anticoagulant therapy, and you’re already on a supplement, make sure you speak to your doctor. But as long as you’re maintaining that level of K throughout your anticoagulant course, then it actually seems to actually enhance the Coumadin, or whatever anticoagulant medication you happen to be given.
As with all supplements that you’re considering to add into your diet, you should speak with your pharmacist or your physician about adding the recommended Vitamin K2 dosage for osteoporosis.
I hope that this information on the recommended Vitamin K2 dosage for osteoporosis gives you one more piece to your puzzle in making sure that you have optimum bone health. Thanks for tuning in.
Vitamin K2: The Missing Nutrient for Heart and Bone Health
If you are interested in learning more about Vitamin K2 and its affect on your heart and bone health, I recommend you read Vitamin K2: The Missing Nutrient for Heart and Bone Health by Dr. Dennis Goodman. You can find the book on Amazon.
In his book, Dr. Goodman presents the latest and most impressive research studies, as well as insights on diet, exercise, and stress reduction, as a conversation between doctor and patient.
For more information, check out my Osteoporosis Guidelines.
- Huang ZB et al. Does vitamin K2 play a role in the prevention and treatment of osteoporosis for postmenopausal women: a meta-analysis of randomized controlled trials. Osteoporosis Int. 2015 Mar;26(3):1175-86
- Vitamin K2: The Missing Nutrient for Heart and Bone Health, Dr. Dennis Goodman.